Upper and Lower Body Combination – 18 – 36 Minutes

05 Sep
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This workout is 3 exercises to be done in order and repeated twice if you want to or just once to create a shorter workout. The exercises go between lower and upper body, minimising rest time.

Excluding warm up and stretch the workout will take 36 minutes if you do each exercise twice or 18 minutes if you do each exercise once.

This will give you a fully body workout.

BLOCK 1 – do once or twice through (3-6 minutes)

  • Narrow Squats
  • Upright row
  • Tricep extension (standing)

Block 2

  • Reverse Row
  • Shoulder Press
  • Wide Squat

 

Block 3

  • Deadlift
  • Squat (1 Leg option)
  • Bicep Curl

Block 4

  • Glute raiseĀ ( 1 leg option(Right)
  • Chest Press
  • Crunch

Block 5

  • Chest Flye
  • Tricep Ext (laying down)
  • Overhead pull

Block 6

  • Glute Raise ( 1 leg option (Left)
  • Back Extension – Lay face down lift chest and legs off the floor and reach towards feet
  • Press ups

Core work

  • Alternate leg drops – keep lower back connected with the floor
  • Reverse Curl
  • Heel touches
  • Bicycle
  • V sit or crunch
  • Forward facing plank

 

 

 

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